Hey guys,
So i started righting this book about 2 years ago and a lot has changed in 2 years, so I thought I will do an updated conditioning/strengthening routine.
So my current conditioning/strengthening routine takes me about 30mins-1hour to do and I try to do it 3 nights a week, It focuses on MOST parts of the body. Each body part has 3 exercises that are done in sets (usually 3) with a number of reps (usually between 10&20). All exercises are on google so if don't know what to do google will be your best friend or you can just comment and I will explain it.
ARMS
SHOULDERS
> 3 sets of 20 partially standing push-ups (dog pose with push-ups)
>3 sets of 10 dumbbell over head shoulder press
>3 sets of 10 push up and rotations (each side)
BICEPS/TRICEPS
> 3 sets of 20 tricep dips
> 3 sets of 20 bicep curls
>3 sets of 10 diamond push-ups
WRIST/HANDS
> 3 sets of 10 tennis ball squeezes (per hand)
> 3 sets of 10 wrist curl extension (per hand)
> 3 sets of 10 reverse wrist curls (per hand)
CORE
UPPER CORE
> 3 sets of 20 crunches
>3 sets of 20 leg raises
> 3 sets of 30 second plank rocking
MIDDLE CORE
>3 sets of 20 in and out abs
>3 sets of 30 scissor kicks
>3 sets of 30 second plank
LOWER BELLY
> 3 sets of 20 mountain climbers
>3 sets of 15 reverse crunches
>3 sets of 20 bicycles
(By this point I am dead)
LEGS/BOOTY
THIGHS/BOOTY
>3 sets of 30 demi pliès
> 3 sets of 20 donkey kicks (per leg)
> 3 sets of 20 lunges (per leg)
CALVES
> 3 sets of 20 calf raises
> 3 sets of 20 pliè calf raises
> 3 sets of 10 inverted v planks
ANKLES/FEET
> 3 sets of 20 ankle hops
> 3 sets of 20 tennis ball rolls (under foot)
CARDIO
> 3 sets of 20 seconds on 10 seconds off jump rope
> 3 sets of 400m jogs
Okay guys so that is it for my updated strengthening routine, I have a bunch of chapters planned including a workout specific for ballet dancers, so look out for that. As always leave a comment or request and a vote if you want lol. Thankyou so much for reading
Xx Mikayla
QOTD: How was your day?
AOTD: I had a great day! I had a double sport, double pdh.... then a double period sport assembly, so I did no work!
Comment your answer!
Comment 'I am dead by this point' if you read all the way to here! ❤️❤️
